WOD: 7.11.17

CrossFit Invasion – CrossFit Classes

Warm-up

Matt Chan Warm-up (No Measure)

25x Jumping Jacks

10x Swing Jacks

x8 Spiderman Lunge w/Twist

x12 Cossacks

x10 Sumo Stance Bent Over Torso Rotations

!5 Sumo Stance Inchworm Push-ups

x20 Forward Arm Circles (small to large)

x20 Backward Arm Circles (small to large)

x12 Egyptians

6-Minute Abs! (No Measure)

1-minute of each for Max Reps:

1. V-Ups

2. Tuck-ups

3. Reverse Crunches

4. Leg Raises

5. In and Outs

6. Crunches

W.O.D.

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

POST WORKOUT

Warm-up (No Measure)

Hold Cobra Stretch 1-min

Hold Straddle Stretch 1-min

Hold Pike Stretch 1-min

Hold Pigeon Pose 1-min each leg

90/90 Shoulder Stretch 1-min each arm